ALLURES 5 & 10 10 & 21,097 21,097 & 42,195 42,195 & +++ 42,195 & 100

PALIER VMA (KM/H) VMA (m/km) 90% 85% 80% 80% 75% 75%
1 8.5 07:03.5 07:50.6 08:18.3 08:49.4 08:49.4 09:24.7 09:24.7
2 9 06:40.0 07:24.4 07:50.6 08:20.0 08:20.0 08:53.3 08:53.3
3 9.5 06:18.9 07:01.1 07:25.8 07:53.7 07:53.7 08:25.3 08:25.3
4 10 06:00.0 06:40.0 07:03.5 07:30.0 07:30.0 08:00.0 08:00.0
5 10.5 05:42.9 06:20.9 06:43.4 07:08.6 07:08.6 07:37.1 07:37.1
6 11 05:27.3 06:03.6 06:25.0 06:49.1 06:49.1 07:16.4 07:16.4
7 11.5 05:13.0 05:47.8 06:08.3 06:31.3 06:31.3 06:57.4 06:57.4
8 12 05:00.0 05:33.3 05:52.9 06:15.0 06:15.0 06:40.0 06:40.0
9 12.5 04:48.0 05:20.0 05:38.8 06:00.0 06:00.0 06:24.0 06:24.0
10 13 04:36.9 05:07.7 05:25.8 05:46.2 05:46.2 06:09.2 06:09.2
11 13.5 04:26.7 04:56.3 05:13.7 05:33.3 05:33.3 05:55.6 05:55.6
12 14 04:17.1 04:45.7 05:02.5 05:21.4 05:21.4 05:42.9 05:42.9
13 14.5 04:08.3 04:35.9 04:52.1 05:10.3 05:10.3 05:31.0 05:31.0
14 15 04:00.0 04:26.7 04:42.4 05:00.0 05:00.0 05:20.0 05:20.0
15 15.5 03:52.3 04:18.1 04:33.2 04:50.3 04:50.3 05:09.7 05:09.7
16 16 03:45.0 04:10.0 04:24.7 04:41.3 04:41.3 05:00.0 05:00.0
17 16.5 03:38.2 04:02.4 04:16.7 04:32.7 04:32.7 04:50.9 04:50.9
18 17 03:31.8 03:55.3 04:09.1 04:24.7 04:24.7 04:42.4 04:42.4
19 17.5 03:25.7 03:48.6 04:02.0 04:17.1 04:17.1 04:34.3 04:34.3
20 18 03:20.0 03:42.2 03:55.3 04:10.0 04:10.0 04:26.7 04:26.7
21 18.5 03:14.6 03:36.2 03:48.9 04:03.2 04:03.2 04:19.5 04:19.5
22 19 03:09.5 03:30.5 03:42.9 03:56.8 03:56.8 04:12.6 04:12.6
23 19.5 03:04.6 03:25.1 03:37.2 03:50.8 03:50.8 04:06.2 04:06.2
24 20 03:00.0 03:20.0 03:31.8 03:45.0 03:45.0 04:00.0 04:00.0
25 20.5 02:55.6 03:15.1 03:26.6 03:39.5 03:39.5 03:54.1 03:54.1
26 21 02:51.4 03:10.5 03:21.7 03:34.3 03:34.3 03:48.6 03:48.6
27 21.5 02:47.4 03:06.0 03:16.9 03:29.3 03:29.3 03:43.3 03:43.3
28 22 02:43.6 03:01.8 03:12.5 03:24.5 03:24.5 03:38.2 03:38.2
29 22.5 02:40.0 02:57.8 03:08.2 03:20.0 03:20.0 03:33.3 03:33.3
30 23 02:36.5 02:53.9 03:04.1 03:15.7 03:15.7 03:28.7 03:28.7
31 23.5 02:33.2 02:50.2 03:00.2 03:11.5 03:11.5 03:24.3 03:24.3
32 24 02:30.0 02:46.7 02:56.5 03:07.5 03:07.5 03:20.0 03:20.0
33 24.5 02:26.9 02:43.3 02:52.9 03:03.7 03:03.7 03:15.9 03:15.9
34 25 02:24.0 02:40.0 02:49.4 03:00.0 03:00.0 03:12.0 03:12.0
35 25.5 02:21.2 02:36.9 02:46.1 02:56.5 02:56.5 03:08.2 03:08.2
42,195 & 100
65%
10:51.6
10:15.4
09:42.9
09:13.8
08:47.5
08:23.5
08:01.6
07:41.5
07:23.1
07:06.0
06:50.3
06:35.6
06:21.9
06:09.2
05:57.3
05:46.2
05:35.7
05:25.8
05:16.5
05:07.7
04:59.4
04:51.5
04:44.0
04:36.9
04:30.2
04:23.7
04:17.6
04:11.7
04:06.2
04:00.8
03:55.7
03:50.8
03:46.1
03:41.5
03:37.2
PALIER VMA (KM/H) 10km Semi Marathon
1 8.5 01:21:08 AM 02:59:25 AM 06:26:48 AM
2 9 01:16:37 AM 02:49:27 AM 06:05:19 AM
3 9.5 01:12:35 AM 02:40:32 AM 05:46:05 AM
4 10 01:08:57 AM 02:32:30 AM 05:28:47 AM
5 10.5 01:05:40 AM 02:25:14 AM 05:13:08 AM
6 11 01:02:41 AM 02:18:38 AM 04:58:54 AM
7 11.5 12:59:58 AM 02:12:36 AM 04:45:54 AM
8 12 12:57:28 AM 02:07:05 AM 04:33:59 AM
9 12.5 12:55:10 AM 02:02:00 AM 04:23:02 AM
10 13 12:53:03 AM 01:57:18 AM 04:12:55 AM
11 13.5 12:51:05 AM 01:52:58 AM 04:03:32 AM
12 14 12:49:15 AM 01:48:56 AM 03:54:51 AM
13 14.5 12:47:33 AM 01:45:10 AM 03:46:45 AM
14 15 12:45:58 AM 01:41:40 AM 03:39:11 AM
15 15.5 12:44:29 AM 01:38:23 AM 03:32:07 AM
16 16 12:43:06 AM 01:35:19 AM 03:25:29 AM
17 16.5 12:41:47 AM 01:32:25 AM 03:19:16 AM
18 17 12:40:34 AM 01:29:42 AM 03:13:24 AM
19 17.5 12:39:24 AM 01:27:08 AM 03:07:52 AM
20 18 12:38:18 AM 01:24:43 AM 03:02:39 AM
21 18.5 12:37:16 AM 01:22:26 AM 02:57:43 AM
22 19 12:36:17 AM 01:20:16 AM 02:53:02 AM
23 19.5 12:35:22 AM 01:18:12 AM 02:48:36 AM
24 20 12:34:28 AM 01:16:15 AM 02:44:23 AM
25 20.5 12:33:38 AM 01:14:23 AM 02:40:23 AM
26 21 12:32:50 AM 01:12:37 AM 02:36:34 AM
27 21.5 12:32:04 AM 01:10:56 AM 02:32:55 AM
28 22 12:31:20 AM 01:09:19 AM 02:29:27 AM
29 22.5 12:30:39 AM 01:07:46 AM 02:26:07 AM
30 23 12:29:59 AM 01:06:18 AM 02:22:57 AM
31 23.5 12:29:20 AM 01:04:53 AM 02:19:54 AM
32 24 12:28:44 AM 01:03:32 AM 02:16:59 AM
33 24.5 12:28:08 AM 01:02:14 AM 02:14:12 AM
34 25 12:27:35 AM 01:01:00 AM 02:11:31 AM
35 25.5 12:27:02 AM 12:59:48 AM 02:08:56 AM
 225m 250m 400m 500m
PALIER VMA (KM/H) 105% 105% 100% 95%
1 8.5 91 101 178 223
2 9 86 95 168 211
3 9.5 81 90 160 199
4 10 77 86 152 189
5 10.5 73 82 144 180
6 11 70 78 138 172
7 11.5 67 75 132 165
8 12 64 71 126 158
9 12.5 62 69 121 152
10 13 59 66 117 146
11 13.5 57 63 112 140
12 14 55 61 108 135
13 14.5 53 59 105 131
14 15 51 57 101 126
15 15.5 50 55 98 122
16 16 48 54 95 118
17 16.5 47 52 92 115
18 17 45 50 89 111
19 17.5 44 49 87 108
20 18 43 48 84 105
21 18.5 42 46 82 102
22 19 41 45 80 100
23 19.5 40 44 78 97
24 20 39 43 76 95
25 20.5 38 42 74 92
26 21 37 41 72 90
27 21.5 36 40 71 88
28 22 35 39 69 86
29 22.5 34 38 67 84
30 23 34 37 66 82
31 23.5 33 36 65 81
32 24 32 36 63 79
33 24.5 31 35 62 77
34 25 31 34 61 76
35 25.5 30 34 59 74
600m 800 225m 250m 400 500m 600m
95% 90% 10´-200m 10´-250m 13´-300m 16´-500m 16´-600m
267 471 7 6 5 4 4
253 444 7 6 5 5 5
239 421 7 7 6 5 5
227 400 8 7 6 5 5
217 381 8 7 6 5 6
207 364 9 8 7 6 6
198 348 9 8 7 6 6
189 333 9 8 7 6 6
182 320 10 9 7 6 7
175 308 10 9 8 7 7
168 296 11 9 8 7 7
162 286 11 10 8 7 7
157 276 11 10 9 7 8
152 267 12 11 9 8 8
147 258 12 11 9 8 8
142 250 12 11 10 8 8
138 242 13 12 10 8 9
134 235 13 12 10 9 9
130 229 14 12 10 9 9
126 222 14 13 11 9 10
123 216 14 13 11 9 10
120 211 15 13 11 10 10
117 205 15 14 12 10 10
114 200 16 14 12 10 11
111 195 16 14 12 10 11
108 190 16 15 12 11 11
106 186 17 15 13 11 11
103 182 17 15 13 11 12
101 178 18 16 13 11 12
99 174 18 16 14 12 12
97 170 18 16 14 12 12
95 167 19 17 14 12 13
93 163 19 17 15 12 13
91 160 19 18 15 13 13
89 157 20 18 15 13 13
 1000m 225m 250m 400m 500m 600m 800m
20´-800m t t t R 2/6 R 2/7 R 2/8
3 12:01:30 AM ### ### ### ### ###
3 12:01:25 AM ### ### ### ### ###
3 12:01:21 AM ### ### ### ### ###
3 12:01:17 AM ### ### ### ### ###
3 12:01:13 AM ### ### ### ### ###
3 12:01:10 AM ### ### ### ### ###
3 12:01:07 AM ### ### ### ### ###
4 12:01:04 AM ### ### ### ### ###
4 12:01:01 AM ### ### ### ### ###
4 12:00:59 AM ### ### ### ### ###
4 12:00:57 AM ### ### ### ### ###
4 12:00:55 AM ### ### ### ### ###
4 12:00:53 AM ### ### ### ### ###
5 12:00:51 AM ### ### ### ### ###
5 12:00:49 AM ### ### ### ### ###
5 12:00:48 AM ### ### ### ### ###
5 12:00:46 AM ### ### ### ### ###
5 12:00:45 AM ### ### ### ### ###
5 12:00:44 AM ### ### ### ### ###
5 12:00:42 AM ### ### ### ### ###
6 12:00:41 AM ### ### ### ### ###
6 12:00:40 AM ### ### ### ### ###
6 12:00:39 AM ### ### ### ### ###
6 12:00:38 AM ### ### ### ### ###
6 12:00:37 AM ### ### ### ### ###
6 12:00:36 AM ### ### ### ### ###
6 12:00:35 AM ### ### ### ### ###
7 12:00:35 AM ### ### ### ### ###
7 12:00:34 AM ### ### ### ### ###
7 12:00:33 AM ### ### ### ### ###
7 12:00:32 AM ### ### ### ### ###
7 12:00:32 AM ### ### ### ### ###
7 12:00:31 AM ### ### ### ### ###
8 12:00:30 AM ### ### ### ### ###
8 12:00:30 AM ### ### ### ### ###
VMA int 10´105% R=temps effort 225m 250m 300m
PALIER VMA (KM/H) 10km R temps R temps R temps
1 8.5 ### 7 ###
2 9 ### 7 ###
3 9.5 ### 7 ###
4 10 ### 8 ###
5 10.5 ### 8 ###
6 11 ### 9 ###
7 11.5 ### 9 ###
8 12 ### 8 ###
9 12.5 ### 9 ###
10 13 ### 9 ###
11 13.5 ### 9 ###
12 14 ### 10 ###
13 14.5 ### 8 ###
14 15 ### 9 ###
15 15.5 ### 9 ###
16 16 ### 9 ###
17 16.5 ### 10 ###
18 17 ### 10 ###
19 17.5 ### 10 ###
20 18 ### 11 ###
21 18.5 ### 11 ###
22 19 ### 11 ###
23 19.5 ### 11 ###
24 20 ### 12 ###
25 20.5 ### 12 ###
26 21 ### 12 ###
27 21.5 ###
28 22 ###
29 22.5 ###
30 23 ###
31 23.5 ###
32 24 ###
33 24.5 ###
34 25 ###
35 25.5 ###
 300m SEMI
PALIER VMA (KM/H) 10km Répétitions Temps (s) Récupération
1 8.5 01:21:08 AM 7 12:02:07 AM 100m marche
2 9 01:16:37 AM 8 12:02:00 AM 100m marche
3 9.5 01:12:35 AM 8 12:01:53 AM 100m marche
4 10 01:08:57 AM 8 12:01:48 AM 100m marche
5 10.5 01:05:40 AM 9 12:01:42 AM 100m marche
6 11 01:02:41 AM 9 12:01:38 AM 100m marche
7 11.5 12:59:58 AM 10 12:01:33 AM 100m marche
8 12 12:57:28 AM 10 12:01:30 AM 100m marche
9 12.5 12:55:10 AM 10 12:01:26 AM 100m marche
10 13 12:53:03 AM 11 12:01:23 AM 100m footing
11 13.5 12:51:05 AM 11 12:01:20 AM 100m footing
12 14 12:49:15 AM 12 12:01:17 AM 100m footing
13 14.5 12:47:33 AM 12 12:01:14 AM 100m footing
14 15 12:45:58 AM 13 12:01:12 AM 100m footing
15 15.5 12:44:29 AM 13 12:01:09 AM 100m footing
16 16 12:43:06 AM 13 12:01:07 AM 100m footing
17 16.5 12:41:47 AM 14 12:01:05 AM 100m footing
18 17 12:40:34 AM 14 12:01:03 AM 100m footing
19 17.5 12:39:24 AM 15 12:01:01 AM 100m footing
20 18 12:38:18 AM 15 12:01:00 AM 100m footing
21 18.5 12:37:16 AM 15 12:00:58 AM 100m footing
22 19 12:36:17 AM 16 12:00:56 AM 100m footing
23 19.5 12:35:22 AM 16 12:00:55 AM 100m footing
24 20 12:34:28 AM 17 12:00:54 AM 100m footing
25 20.5 12:33:38 AM 17 12:00:52 AM 100m footing
26 21 12:32:50 AM 18 12:00:51 AM 100m footing
27 21.5 12:32:04 AM 18 12:00:50 AM 100m footing
28 22 12:31:20 AM 18 12:00:49 AM 100m footing
29 22.5 12:30:39 AM 19 12:00:48 AM 100m footing
30 23 12:29:59 AM 19 12:00:46 AM 100m footing
31 23.5 12:29:20 AM 20 12:00:45 AM 100m footing
32 24 12:28:44 AM 20 12:00:45 AM 100m footing
33 24.5 12:28:08 AM 20 12:00:44 AM 100m footing
34 25 12:27:35 AM 21 12:00:43 AM 100m footing
35 25.5 12:27:02 AM 21 12:00:42 AM 100m footing
 400m
PALIER VMA (KM/H) 10km R Temps Repos
1 8.5 01:21:08 AM 5 12:02:58 AM 12:01:29 AM
2 9 01:16:37 AM 5 12:02:48 AM 12:01:24 AM
3 9.5 01:12:35 AM 6 12:02:39 AM 12:01:19 AM
4 10 01:08:57 AM 6 12:02:31 AM 12:01:15 AM
5 10.5 01:05:40 AM 6 12:02:24 AM 12:01:12 AM
6 11 01:02:41 AM 7 12:02:17 AM 12:01:08 AM
7 11.5 12:59:58 AM 7 12:02:11 AM 12:01:05 AM
8 12 12:57:28 AM 7 12:02:06 AM 12:01:03 AM
9 12.5 12:55:10 AM 7 12:02:01 AM 12:01:00 AM
10 13 12:53:03 AM 8 12:01:56 AM 12:00:58 AM
11 13.5 12:51:05 AM 8 12:01:52 AM 12:00:56 AM
12 14 12:49:15 AM 8 12:01:48 AM 12:00:54 AM
13 14.5 12:47:33 AM 9 12:01:44 AM 12:00:52 AM
14 15 12:45:58 AM 9 12:01:41 AM 12:00:50 AM
15 15.5 12:44:29 AM 9 12:01:37 AM 12:00:48 AM
16 16 12:43:06 AM 10 12:01:34 AM 12:00:47 AM
17 16.5 12:41:47 AM 10 12:01:31 AM 12:00:45 AM
18 17 12:40:34 AM 10 12:01:29 AM 12:00:44 AM
19 17.5 12:39:24 AM 10 12:01:26 AM 12:00:43 AM
20 18 12:38:18 AM 11 12:01:24 AM 12:00:42 AM
21 18.5 12:37:16 AM 11 12:01:21 AM 12:00:40 AM
22 19 12:36:17 AM 11 12:01:19 AM 12:00:39 AM
23 19.5 12:35:22 AM 12 12:01:17 AM 12:00:38 AM
24 20 12:34:28 AM 12 12:01:15 AM 12:00:37 AM
25 20.5 12:33:38 AM 12 12:01:13 AM 12:00:36 AM
26 21 12:32:50 AM 12 12:01:12 AM 12:00:36 AM
27 21.5 12:32:04 AM 13 12:01:10 AM 12:00:35 AM
28 22 12:31:20 AM 13 12:01:08 AM 12:00:34 AM
29 22.5 12:30:39 AM 13 12:01:07 AM 12:00:33 AM
30 23 12:29:59 AM 14 12:01:05 AM 12:00:32 AM
31 23.5 12:29:20 AM 14 12:01:04 AM 12:00:32 AM
32 24 12:28:44 AM 14 12:01:03 AM 12:00:31 AM
33 24.5 12:28:08 AM 15 12:01:01 AM 12:00:30 AM
34 25 12:27:35 AM 15 12:01:00 AM 12:00:30 AM
35 25.5 12:27:02 AM 15 12:00:59 AM 12:00:29 AM
 500m
PALIER VMA (KM/H) 10km R Temps Repos
1 8.5 01:21:08 AM 4 12:03:42 AM 12:02:28 AM
2 9 01:16:37 AM 5 12:03:30 AM 12:02:20 AM
3 9.5 01:12:35 AM 5 12:03:19 AM 12:02:12 AM
4 10 01:08:57 AM 5 12:03:09 AM 12:02:06 AM
5 10.5 01:05:40 AM 5 12:03:00 AM 12:02:00 AM
6 11 01:02:41 AM 6 12:02:52 AM 12:01:54 AM
7 11.5 12:59:58 AM 6 12:02:44 AM 12:01:49 AM
8 12 12:57:28 AM 6 12:02:37 AM 12:01:45 AM
9 12.5 12:55:10 AM 6 12:02:31 AM 12:01:41 AM
10 13 12:53:03 AM 7 12:02:25 AM 12:01:37 AM
11 13.5 12:51:05 AM 7 12:02:20 AM 12:01:33 AM
12 14 12:49:15 AM 7 12:02:15 AM 12:01:30 AM
13 14.5 12:47:33 AM 7 12:02:10 AM 12:01:27 AM
14 15 12:45:58 AM 8 12:02:06 AM 12:01:24 AM
15 15.5 12:44:29 AM 8 12:02:02 AM 12:01:21 AM
16 16 12:43:06 AM 8 12:01:58 AM 12:01:18 AM
17 16.5 12:41:47 AM 8 12:01:54 AM 12:01:16 AM
18 17 12:40:34 AM 9 12:01:51 AM 12:01:14 AM
19 17.5 12:39:24 AM 9 12:01:48 AM 12:01:12 AM
20 18 12:38:18 AM 9 12:01:45 AM 12:01:10 AM
21 18.5 12:37:16 AM 9 12:01:42 AM 12:01:08 AM
22 19 12:36:17 AM 10 12:01:39 AM 12:01:06 AM
23 19.5 12:35:22 AM 10 12:01:37 AM 12:01:04 AM
24 20 12:34:28 AM 10 12:01:34 AM 12:01:03 AM
25 20.5 12:33:38 AM 10 12:01:32 AM 12:01:01 AM
26 21 12:32:50 AM 11 12:01:30 AM 12:01:00 AM
27 21.5 12:32:04 AM 11 12:01:28 AM 12:00:58 AM
28 22 12:31:20 AM 11 12:01:26 AM 12:00:57 AM
29 22.5 12:30:39 AM 11 12:01:24 AM 12:00:56 AM
30 23 12:29:59 AM 12 12:01:22 AM 12:00:54 AM
31 23.5 12:29:20 AM 12 12:01:20 AM 12:00:53 AM
32 24 12:28:44 AM 12 12:01:18 AM 12:00:52 AM
33 24.5 12:28:08 AM 12 12:01:17 AM 12:00:51 AM
34 25 12:27:35 AM 13 12:01:15 AM 12:00:50 AM
35 25.5 12:27:02 AM 13 12:01:14 AM 12:00:49 AM
 600m
PALIER VMA (KM/H) 10km R Temps Repos
1 8.5 01:21:08 AM 4 12:04:27 AM 12:02:58 AM
2 9 01:16:37 AM 5 12:04:12 AM 12:02:48 AM
3 9.5 01:12:35 AM 5 12:03:59 AM 12:02:39 AM
4 10 01:08:57 AM 5 12:03:47 AM 12:02:31 AM
5 10.5 01:05:40 AM 6 12:03:36 AM 12:02:24 AM
6 11 01:02:41 AM 6 12:03:26 AM 12:02:17 AM
7 11.5 12:59:58 AM 6 12:03:17 AM 12:02:11 AM
8 12 12:57:28 AM 6 12:03:09 AM 12:02:06 AM
9 12.5 12:55:10 AM 7 12:03:01 AM 12:02:01 AM
10 13 12:53:03 AM 7 12:02:54 AM 12:01:56 AM
11 13.5 12:51:05 AM 7 12:02:48 AM 12:01:52 AM
12 14 12:49:15 AM 7 12:02:42 AM 12:01:48 AM
13 14.5 12:47:33 AM 8 12:02:36 AM 12:01:44 AM
14 15 12:45:58 AM 8 12:02:31 AM 12:01:41 AM
15 15.5 12:44:29 AM 8 12:02:26 AM 12:01:37 AM
16 16 12:43:06 AM 8 12:02:22 AM 12:01:34 AM
17 16.5 12:41:47 AM 9 12:02:17 AM 12:01:31 AM
18 17 12:40:34 AM 9 12:02:13 AM 12:01:29 AM
19 17.5 12:39:24 AM 9 12:02:09 AM 12:01:26 AM
20 18 12:38:18 AM 10 12:02:06 AM 12:01:24 AM
21 18.5 12:37:16 AM 10 12:02:02 AM 12:01:21 AM
22 19 12:36:17 AM 10 12:01:59 AM 12:01:19 AM
23 19.5 12:35:22 AM 10 12:01:56 AM 12:01:17 AM
24 20 12:34:28 AM 11 12:01:53 AM 12:01:15 AM
25 20.5 12:33:38 AM 11 12:01:50 AM 12:01:13 AM
26 21 12:32:50 AM 11 12:01:48 AM 12:01:12 AM
27 21.5 12:32:04 AM 11 12:01:45 AM 12:01:10 AM
28 22 12:31:20 AM 12 12:01:43 AM 12:01:08 AM
29 22.5 12:30:39 AM 12 12:01:41 AM 12:01:07 AM
30 23 12:29:59 AM 12 12:01:38 AM 12:01:05 AM
31 23.5 12:29:20 AM 12 12:01:36 AM 12:01:04 AM
32 24 12:28:44 AM 13 12:01:34 AM 12:01:03 AM
33 24.5 12:28:08 AM 13 12:01:32 AM 12:01:01 AM
34 25 12:27:35 AM 13 12:01:30 AM 12:01:00 AM
35 25.5 12:27:02 AM 13 12:01:29 AM 12:00:59 AM
 800m
PALIER VMA (KM/H) 10km Series Temps (s) Récupération
1 8.5 01:21:08 AM 3 ### ###
2 9 01:16:37 AM 3 ### ###
3 9.5 01:12:35 AM 4 ### ###
4 10 01:08:57 AM 4 ### ###
5 10.5 01:05:40 AM 4 ### ###
6 11 01:02:41 AM 4 ### ###
7 11.5 12:59:58 AM 4 ### ###
8 12 12:57:28 AM 5 ### ###
9 12.5 12:55:10 AM 5 ### ###
10 13 12:53:03 AM 5 ### ###
11 13.5 12:51:05 AM 5 ### ###
12 14 12:49:15 AM 5 ### ###
13 14.5 12:47:33 AM 5 ### ###
14 15 12:45:58 AM 6 ### ###
15 15.5 12:44:29 AM 6 ### ###
16 16 12:43:06 AM 6 ### ###
17 16.5 12:41:47 AM 6 ### ###
18 17 12:40:34 AM 6 ### ###
19 17.5 12:39:24 AM 7 ### ###
20 18 12:38:18 AM 7 ### ###
21 18.5 12:37:16 AM 7 ### ###
22 19 12:36:17 AM 7 ### ###
23 19.5 12:35:22 AM 7 ### ###
24 20 12:34:28 AM 8 ### ###
25 20.5 12:33:38 AM 8 ### ###
26 21 12:32:50 AM 8 ### ###
27 21.5 12:32:04 AM 8 ### ###
28 22 12:31:20 AM 8 ### ###
29 22.5 12:30:39 AM 8 ### ###
30 23 12:29:59 AM 9 ### ###
31 23.5 12:29:20 AM 9 ### ###
32 24 12:28:44 AM 9 ### ###
33 24.5 12:28:08 AM 9 ### ###
34 25 12:27:35 AM 9 ### ###
35 25.5 12:27:02 AM 10 ### ###
 1000m
PALIER VMA (KM/H) 10km R Temps Repos
1 8.5 01:21:08 AM 3 12:07:51 AM 12:03:55 AM
2 9 01:16:37 AM 3 12:07:24 AM 12:03:42 AM
3 9.5 01:12:35 AM 3 12:07:01 AM 12:03:30 AM
4 10 01:08:57 AM 3 12:06:40 AM 12:03:20 AM
5 10.5 01:05:40 AM 3 12:06:21 AM 12:03:10 AM
6 11 01:02:41 AM 3 12:06:04 AM 12:03:02 AM
7 11.5 12:59:58 AM 3 12:05:48 AM 12:02:54 AM
8 12 12:57:28 AM 4 12:05:33 AM 12:02:46 AM
9 12.5 12:55:10 AM 4 12:05:20 AM 12:02:40 AM
10 13 12:53:03 AM 4 12:05:08 AM 12:02:34 AM
11 13.5 12:51:05 AM 4 12:04:56 AM 12:02:28 AM
12 14 12:49:15 AM 4 12:04:46 AM 12:02:23 AM
13 14.5 12:47:33 AM 4 12:04:36 AM 12:02:18 AM
14 15 12:45:58 AM 5 12:04:27 AM 12:02:13 AM
15 15.5 12:44:29 AM 5 12:04:18 AM 12:02:09 AM
16 16 12:43:06 AM 5 12:04:10 AM 12:02:05 AM
17 16.5 12:41:47 AM 5 12:04:02 AM 12:02:01 AM
18 17 12:40:34 AM 5 12:03:55 AM 12:01:57 AM
19 17.5 12:39:24 AM 5 12:03:49 AM 12:01:54 AM
20 18 12:38:18 AM 5 12:03:42 AM 12:01:51 AM
21 18.5 12:37:16 AM 6 12:03:36 AM 12:01:48 AM
22 19 12:36:17 AM 6 12:03:31 AM 12:01:45 AM
23 19.5 12:35:22 AM 6 12:03:25 AM 12:01:42 AM
24 20 12:34:28 AM 6 12:03:20 AM 12:01:40 AM
25 20.5 12:33:38 AM 6 12:03:15 AM 12:01:37 AM
26 21 12:32:50 AM 6 12:03:10 AM 12:01:35 AM
27 21.5 12:32:04 AM 6 12:03:06 AM 12:01:33 AM
28 22 12:31:20 AM 7 12:03:02 AM 12:01:31 AM
29 22.5 12:30:39 AM 7 12:02:58 AM 12:01:29 AM
30 23 12:29:59 AM 7 12:02:54 AM 12:01:27 AM
31 23.5 12:29:20 AM 7 12:02:50 AM 12:01:25 AM
32 24 12:28:44 AM 7 12:02:47 AM 12:01:23 AM
33 24.5 12:28:08 AM 7 12:02:43 AM 12:01:21 AM
34 25 12:27:35 AM 8 12:02:40 AM 12:01:20 AM
35 25.5 12:27:02 AM 8 12:02:37 AM 12:01:18 AM
 S1 S2 S3 S4 S5
18-Nov 25-Nov 2-dec 9-dec 16-dec

30´+Circuit Trainning 30´+Circuit Trainning

40´+5x40m Vitesse Max 30´+Educatifs+3-4x(100- 30´+5x40m Vitesse Max
+3x(4x100 VS400 +3x(2x200 VS400
Côtes +Option 1000m 200-300 VS1k r=100m Côtes + Option 3000m LUNDI
Départ-1´+400 VS10k) Départ-2´+400 VS10k)
85%VMA footing) R=3´ 85%VMA
Sans récup après le 400 Sans récup après le 400

30´+Circuit Trainning 30´+Circuit Trainning

30´+Educatifs+3-4x(300- 40´+5x40m Vitesse Max 30´+ Educatifs+3x(400-
+3x(4x100 VS400 +3x(2x200 VS400
200-100 VS1k r=100m Côtes + Option 2000m 200-100 VS1k r=100m JEUDI
Départ-1´+400 VS10k) Départ-2´+400 VS10k)
footing) R=3´ 85%VMA footing) R=3´
Sans récup après le 400 Sans récup après le 400

45´libre 50´libre 55´libre 60´libre 65´libre SAMEDI

TMI VMA Portentaje VMA
3 0.958 0.971737525983
4 0.976
5 0.989 24
6 1
7 1.009 23.32170062359
8 1.017
9 1.024
10 1.031
Tiempo en minutos decimales 3.75 0.0625 0.25
Distancia km 1.5

VMA
1.04

1.02 f(x) = 0.0600842061938065 ln(x) + 0.892263819830303

R² = 0.999866625393569
1
VMA
Logarithmic
0.98

0.96

0.94

0.92
2 3 4 5 6 7 8 9 10 11
0.892263819830303

VMA
Logarithmic (VMA)

10 11